Simple Switches Can Slice Fat From Your Diet
(HealthDayNews) -- It can be hard to make wholesale changes in your diet to eat healthier and lose weight, but switching a few key ingredients in your recipes can make it easy.
The Mayo Clinic Women's HealthSource provides some tips on how to make some healthy recipe alterations:
- Use low-fat or fat-free yogurt, milk or cheese instead of the full-fat versions.
- When you bake, replace all or part of the butter or oil with applesauce or prune puree.
- Use cooking spray for frying and in place of oil or butter when you grease baking pans.
- Instead of oil, use low-fat or fat-free broth when you saute vegetables. If you prefer oil, use half the amount of what's called for in the recipe.
- Grill or broil meats and poultry so that most of the fat drops off.
- Buy lean cuts of meat and cut away all visible fat before you cook it.
- Reduce sugar in recipes by a third or half. You can substitute prune puree, mashed bananas or unsweetened applesauce for some or all of the sugar in a recipe.
- Use cinnamon, nutmeg and other sweet spices to flavor foods.
More information
The American Academy of Family Physicians offers nutrition advice.
Saving Room for Dessert May Help Dieters
By IRA DREYFUSS, Associated Press Writer
WASHINGTON - A federal dietary advisory panel is considering whether its revision of nutrition guidelines should let some people treat themselves to guilt-free desserts.
The experts are looking at what are called "discretionary calories." Those could be allowed for people who get nutritious meals while staying below the calories they need to burn for energy.
Discretionary calories are what's left when the calories needed to meet all of a person's nutrient needs are subtracted from the greater number of calories needed to meet energy needs.
To gain discretionary calories, people would eat a balanced diet of foods that are high in nutrients such as vitamins and minerals, but not high in calories. This could include vegetables and fruits, for instance, as well as protein from meat and carbohydrates from bread. But consumers would have to eat in moderation, so they get all their nutrients while staying below their energy ceiling.
The payoff: They could pick up the extra calories for energy without having to worry about nutrition. And this allows a variety of high-calorie fun foods. Ice cream would be one possibility, said committee member Joanne Lupton, a nutrition professor at Texas A&M University.
The number of discretionary calories would depend on how much people ate and how much energy they burned. There would be only a little wiggle room for people whose diets are close to their energy needs. Active people who are moderate eaters would have more discretionary options — perhaps an ice cream sandwich and a bag of potato chips, at about 150 calories each.
But there's a catch: People can't look for treats if they are overweight, because they already have used up their discretionary calories. As a result, food industry groups find the idea of discretionary calories unsettling. Although the advisory committee has not come up with final wording, the industry groups don't want consumers told that foods they love could be off-limits.
On the Net:
Dietary guidelines: http://www.health.gov/dietaryguidelines
Intermittent exercise better for heart than continuousAsian News International, Washington.
Exercise buffs can take a break now. University of Missouri-Columbia researchers have now suggested that intermittent rather than continuous exercise is better for your heart, particularly in those people susceptible to coronary heart disease, Type II diabetes and obesity.
The study reveals that 30 minutes of intermittent exercise effectively lowers artery blocking fat in the bloodstream. People who engage in this sort of physical activity can lower triglyceride levels after consuming a high fat meal.
"Most Americans who exercise are exercising around 30 minutes a day. Based on the results of the research, the intermittent approach would probably be best for most Americans at lowering fat in the bloodstream," claimed Thomas Altena, an assistant professor at the Southwest Missouri State University.
Thomas also noted that exercising before eating is crucial for fat reduction as muscle contraction during the exercise process stimulates a fat-clearing enzyme in the muscle.
Researchers also discovered enzyme activity peaking about 12 hours after a particular exercise session. They concluded that those who eat hefty breakfasts could benefit more from exercise in the evening, while those who eat large dinners could benefit more from exercise in the morning.
Thomas, however, said that the effect of exercise on fat clearing does
not last for more than 24 hours. Therefore, one needs to indulge in physical
activity on a daily basis to continuously stimulate the fat clearing system.
Tips to ensure seniors get exercise
The Herald-Dispatch HUNTINGTON -- Angela Brammell,
- Choose activities that you enjoy.
- Make exercise a part of your daily routine.
- Exercise with a group for social interaction as well as physical fitness.
- Exercise to music.
- Set realistic goals for what you want to accomplish.
- Wear properly fitting shoes with firm soles and good arch support.
- Pay attention to your body; forget the saying "No pain, no gain."
- Increase your daily activities. Park farther from a building and walk. Walk up and down stairs instead of using an elevator.
- Exercise indoors when temperatures outside are extremely hot or cold.
Diet, Exercise Offset Heart Risk at Menopause
By David Douglas
NEW YORK (Reuters Health) - A woman's risk of developing heart disease rises considerably when she reaches menopause, but a healthy lifestyle can do much to reduce the risk, researchers report
Follow-up of menopausal women taking part in a diet and exercise trial showed slowing of atherosclerosis -- plaque build-up in the arteries -- according to an article in the Journal of the American College of Cardiology.
The Woman's Healthy Lifestyle Study demonstrated that such measures "could prevent the adverse cardiovascular risk factor changes that occur with menopause," senior investigator Dr. Kim Sutton-Tyrrell of the University of Pittsburgh told Reuters Health.
Ultrasound measurements were made of the thickness of the carotid artery walls twice over the course of four years in 353 women, 44 to 50 years of age. The participants were assigned to a lifestyle-intervention group or to an assessment-only "control" group.
In controls, artery wall thickness accelerated from an increase of 0.003 millimeters per year before menopause to 0.008 mm during and after menopause.
However, this 0.008 mm per year progression in controls was reduced to 0.004 mm per year in the intervention group.
The data, Sutton-Tyrrell concluded, "show that these lifestyle changes really do slow the progression of disease -- atherosclerosis -- and we can measure it."
Also, she added, "Women in the intervention group avoided weight gain over a 4.5-year period and their LDL cholesterol did not rise."
In an accompanying editorial, Dr. Nanette K. Wenger of Emory University School of Medicine, Atlanta notes that the findings suggest the time around menopause offers a "unique opportunity for coronary risk reduction." It is worth investigating whether such an intervention started "later after menopause would provide similar benefit," she adds.
SOURCE: Journal of the American College of Cardiology, August 4, 2004.
New Diabetes Drug Doesn't Increase Weight
Insulin, Glucotrol, and drugs like Avandia and Actos are all effective
treatments for diabetes, but they can produce weight gain. In contrast, an
experimental drug called liraglutide seems to control sugar levels without
this frustrating side effect, Dutch researchers report. 
Full Coverage
High-Carb Diet May Increase Breast Cancer Risk
A diet high in carbohydrates may be linked to an increased risk of breast
cancer, researchers report. In a study of Mexican women, those who consumed
the highest percentage of carbohydrates - particularly sugars - were most
likely to develop breast cancer.
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Docs Need to Focus on Kids' Obesity, Hypertension
MONDAY, Aug. 2 (HealthDayNews) -- Obesity and high blood pressure in
children -- two major, often related health hazards that were rare in this
age group not so long ago -- need more attention and treatment from
pediatricians.
Full Coverage
Exercise Pays Off in Long Run
FRIDAY, Aug. 20 (HealthDayNews) -- The
effects of behavior modification programs designed to encourage physical
activity last for at least three months after completion of such programs,
says a new report by the Agency for Healthcare Research and Quality (AHRQ).
The review of previous research found that no one specific behavioral intervention or setting was more effective than any other in encouraging people to exercise. Shorter, less-intensive programs were as successful as longer, more involved programs in modifying behavior change related to exercise.
The report also found that exercise benefits cancer survivors. Exercise programs can improve their cardiopulmonary fitness, functional capacity, and quality of life during and after cancer treatment.
Exercise can also reduce symptoms of fatigue and symptoms of anxiety and depression during cancer treatment. The report noted exercise may provide other benefits to cancer patients, but there hasn't been enough research to confirm that.
"Regular physical activity is important for both lowering the risk for and managing multiple diseases, including some cancers. The more we understand about how to help people start and maintain exercise programs, the more we can help cancer survivors combat some of the early and late effects of cancer and its treatment," Dr. Andrew C. von Eschenbach, director of the U.S. National Cancer Institute (news - web sites), said in a prepared statement.
The NCI supported the AHRQ report.
The American Academy of Family Physicians (news - web sites) has more about exercise.
Health Tip: Exercising After 50
(HealthDayNews) -- Certain sports injuries are more common in people over
age 50. These include muscle strains to the neck, back, shoulder, knee and
ankle. These areas may be rigid from infrequent use or they may be weakened
by conditions such as osteoporosis. To help prevent injuries, Barnes-Jewish St. Peter's Hospital recommends
you:
Fitness and Your 13- to 18-year-old
Kids who enjoy sports and exercise tend to stay active throughout their lives. But research has also shown that, from the ages of 13 to 18, there's a steady downward trend in fitness levels.
Staying fit can help improve your child's self-esteem and decrease the risk of serious illnesses (such as heart disease and stroke) later in life. In addition, regular physical activity can help your teen learn to meet challenges.So how can you encourage fitness in your teen? Part of helping your teen commit to fitness may include becoming a positive role model by regularly exercising on your own or with your child. Coaching your child's team or cheering from the stands on game days are other ways you can show your support.
Physical Fitness and Chronic Health Conditions
A teen with a chronic health condition or disability should not be excluded
from fitness activities. Some activities may need to be modified or adapted,
and some may be too risky depending on your child's condition. Consult your
child's doctor about which activities are safe for your child.
Teens should exercise to help avoid obesity, heart disease as adults, and other health risks. Beyond the physical benefits, sports can provide teens with self-confidence, a group of like-minded friends, and a chance to excel at something they enjoy. Such benefits are not limited to competitive sports; noncompetitive activities can also help teens achieve these goals.
Fitness for My Teen
Developmentally, teens can pick up on almost any activity that they enjoy,
from competitive to noncompetitive sports. In addition to focused
competitive sports, skateboarding, in-line skating, rock climbing, or
snowboarding all qualify as great fitness activities. Weight training, under
supervision, can build muscle to help prevent other sports injuries.
Although safety (including the proper equipment) is an important priority,
almost any activity can boost fitness. Like adults, teens should aim to
exercise at least three times a week for 30 minutes at a time and pursue an
active lifestyle to help prevent future health problems.
I'm Concerned About My Teen's Fitness
If your teen refuses to play or interact with peers, it can be an indication
of a physical or psychological problem. If your teen complains of pain or
consistently refuses to join other kids in sports or exercise, contact your
child's doctor.
Once kids begin to participate in sports, injuries may occur from the overuse of certain muscles or because your child's skeletal and muscular systems are not yet fully developed. These growing muscles, ligaments, and tendons are vulnerable to injury.
During puberty, kids experience a growth spurt when bones grow more quickly than muscles and tendons, making muscles and tendons short, tight, and prone to injury. In addition, teens may also become less coordinated as they adjust to their physical changes, which can increase the risk of injury. Although many injuries will respond to RICE (Rest, Ice, Compression, and Elevation), if your teen is in severe pain or the injury doesn't seem to be getting any better, contact your child's doctor. Appropriate warm-ups and stretching exercises can help decrease the chance of muscle and tendon injury.
Young athletes, particularly those involved in gymnastics, wrestling, or dance, may develop eating disorders. If your teen refuses to eat certain food groups (such as fats), becomes overly concerned with body image, or experiences a sudden change in weight, talk to him about your concerns. If your teen doesn't respond to your discussion, consult your child's doctor. Early intervention is vital.
Another dangerous issue that can arise at this time is the use of steroids. If you suspect your child is using steroids, consult your child's doctor immediately.
Family Fitness Tips
Walking, bicycling, camping, and hiking provide opportunities for fitness
and fun for the entire family. Sports such as tennis, skiing, dancing, and
ice- skating can offer your teen a chance to build skills in sports that can
provide pleasure and fitness for a lifetime.
Exercise is just what the doctor ordered
A councilor has praised a health initiative which aims to get people to
exercise.
Currently 35 out of the 38 GP practices in the East Riding - including the
Medical Centre and the Bridge Street Practice in Driffield - are taking part
in a special Exercise On Prescription scheme.
Detailed results of an annual report which has been looking into the
benefits of the scheme claim that more half the people referred onto the
scheme lost weight after their twice weekly activity program.
A further 48 per cent reduced their blood pressure and 78 per cent increased
their activity levels.
"The recent results on the take up of the Exercise On Prescription are
absolutely excellent and most importantly people's health and general well
being is improving.
"In many cases people who undertake the program continue using the leisure
centre after their course on prescription is completed."
20 August 2004
Water vs. Sports Drinks
(HealthDayNews) -- Which is the better drink to replace fluids lost during
exercise: water or sports drinks? It depends on the length of your workout. For workouts less than an hour, you
should drink at least half a cup of water every 20 minutes. If you exercise
vigorously for longer than an hour, a sports drink or another beverage with
sugar in it will fuel your muscles, according to Connecticut College. If your workout calls for a sugar boost, choose drinks that contain 15-18
grams of carbohydrates for every eight ounces of fluid. Drinks with higher
amounts of carbs could delay absorption and lead to dehydration, cramps, nausea
or diarrhea. Most sports drinks also contain the electrolytes sodium and potassium. These
are important in maintaining the right fluid balance in your body.
Drinking Enough Water